REAL Fitness Program

RISE: 6 weeks

This is where it starts. Designed for people who tend to start and stop exercise programs, this phase will focus on accumulating consistent wins to build momentum. We will learn the right way to set and track your goals, work at reducing barriers to your success, and build mindset tools to fuel your motivation. Performing these exercises at home is one of the ways we reduce potential setbacks. This phase includes weekly zoom calls full of educational material about the body, proper form, and habit building hacks. By the end of these 6 weeks, you'll know the names, functions, and movements of the major muscles in the body and have safely prepared your body for adding in weights in the next phase.
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- 3-5x a week home workouts
- Emphasis on core and postural corrections
- Weekly zoom calls
- 2x/ week check-ins
- Habit tracking
- Education
- Cardio prescription
- Workout tracking/ videos via app

EVOLVE: 10 weeks

This is the phase of greatest change. We start out with full body workouts and slowly progress to body part splits. We get introduced to many types of cardio and lifting styles such as circuits, pyramids, supersets, burnouts, tempo and partials. There is an emphasis on education around gym equipment, form, and understanding your body. This phase is about burning calories, improving endurance, gaining knowledge, and starting your strength journey.
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- Weekly check-ins
- Cardio prescription
- 3-5x a week gym workouts
- Workout tracking/ videos via app
- Access to coaching support

ACCELERATE: 12 Weeks

The body part splits we started in EVOLVE continue with varied pairings and slowly increasing volume. At 4-5x a week high volume lifting, this will be the hardest phase on your body, so we place an emphasis on recovery and proper nutrition/supplementation to support faster repair. This phase is where your strength will grow and muscles take shape.
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- 4-5x a week body part splits
- Weekly check-ins
- Built in deloading weeks
- Emphasis on proper recovery / supplementation
- Workout tracking/ videos via app
- Access to coaching support

LIVE: 8 weeks

The last phase integrates your changes to help you maintain your results. We've all done workout challenges only to lose all the progress we made when we stop. These 8 weeks gradually reduce your workload and tailor your nutrition to reset your body's comfortable baseline. Whether you've reached your end goal or want to keep pushing, this time is necessary for giving your body some rest and recovery to destress and prevent burnout or overuse injuries. Once completed, if you want to start another round of one of the other phases, your body will respond to that challenge with greater results because the new round will feel more novel to your body than had you kept pushing straight through.
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- Weekly check-ins
- Nutrition coaching
- Maintain body's changes while reducing workload
- Workout tracking/ videos via app
- Access to coaching support

Did 30 days of Yoga with Adriene online to start off the year and I highly recommend it for a free and gentle start to building self discipline. Picked a new daily program for February that involves more cardio and signed up for a 7k in March. Having a specific date or date range within your goals really helps with the sense of urgency that's sometimes needed to overcome putting things off. What's a physical goal you want to accomplish this year?? 🧘‍♀️💪🏃‍♀️

2024 marks 13 years as a trainer. What a blessing it's been to do such rewarding work. 🙏 Discounted January programs (online and in person) now available.

In other words, take courageous action instead of waiting til you feel perfectly ready. 💪

Yussss 🤤

Largest muscles in your body are chest, back, legs. If you're going for max calorie burn, opp for movements that work those muscles over smaller ones like biceps, triceps, calves. Furthermore, use movements that require you to bend multiple joints, engaging more muscles. For example, a squat moves your hip and knee (engaging the glutes and quads) vs a leg extension moves just your knee (quad only). A pushup moves the shoulder and elbow (engaging chest and triceps) vs. a lateral raise only moves the shoulder (deltoid only). 💪

Fueling up for the day. 🍳